Pushups/Situps: Perform 5 Pushups at a Time and Then
Circuit Workout
Perform the circuit workout using the following five stations. Spend 1 minute at each station before rotating to the next station. The workout is done after getting through all four stations, but may be repeated more than one time after a short break. Do NOT take a break between each station. Keep the heart rate up and a positive attitude and this is a fantastic workout for kids and adults of all ages!
Pushups/Situps: Perform 5 pushups at a time and then
perform 10 sit-ups. Continue this cycle for duration of
the 1-minute at this station.
Somersaults: Using pad or soft floor for support, perform a somersault using proper technique. Do not rush through the somersault because technique will suffer. Make sure to tuck your head to your chest to prevent injury.
Jumping Jacks/Line Hops: Perform 15 stationary jumping jacks and
then use a line to do 10 line hops going forward/backward and then
do 10 line hops going side-to-side. Continue this routine for the
duration of the 1-minute at this station.
Form Running: Place two cones about 30 feet apart from each other. Perform the following skills going there AND back from the opposite cone. (Bunny Hop, Skipping, Galloping, Backpedal, Sprint)
Physical Fitness Stations Circuit
Purpose of Activity: Expose students to multiple physical fitness activities in a short amount of time using the concept of stations. Technique and effort are key aspects that students must focus on to execute this lesson.
Activity cues: The teacher will preferably have a whistle to blow when it is time to rotate stations, but it is possible to also play music and stop the music when stations are to be rotated.
Prerequisites: Prior to beginning the station activities, it would be beneficial to go through all station activities with the students and possibly designate an entire class period to practicing the activities. The activities include Pushups, Sit-ups, Somersaults, Jumping Jacks, Line Hops, 10 yard cone-to-cone form running (bunny hops, skipping, galloping, backpedal, sprint). If the students have the basic skills and knowledge of the terminology to perform these skills, then the students should be able to perform the stations.
Suggested Grade Level: Any
Materials Needed: Floor mats, Cones
Description: Students are split up into 4 equal groups. Teacher decides how long the stations last. The stations can be designed and executed as follows:
Station 1: Students will perform 5 pushups at a time and then perform 10 sit-ups. They may go at their own pace, but they should be encouraged to go as quick as they can while also maintaining proper technique. A floor mat may or may not be needed for this station. Students should continue doing pushups and sit-ups for the duration of time at this station.
Station 2: Students will get in a single file line and perform a somersault across a floor mat. Students should always wait until both feet of the student in front of them are off of the mat before it is their turn to perform a somersault. Students shall take their time when performing the somersaults and it is good to remind the students how to tuck their heads to prevent injury/discomfort when performing a somersault.
Station 3: Students will do 15 stationary jumping jacks and then find a line to do forward/backward jumps over for 10 quick jumps and then perform 10 quick jumps going side-to-side over the line. After doing the jumping jacks and then both sets of jumps, students are allowed a short break if they want it, but only if they need it!
Station 4: Students will perform form-running skills between cones placed 10 yards (30 feet) apart. Each skill will be performed down and back. (Bunny Hops, Skipping, Galloping, Backpedal, Sprint) Designate a leader in each group to say GO!
Variations: Station drills are not set in stone. This is merely an example of how the stations could be set up and how they could be executed.
Teaching Suggestions: Set all four stations on one-half of the gym floor if possible. This enables the teacher to view the entire class without having to monitor an entire gym.
Modifications: The station activities could be changed and the amount of stations could be changed. Also, individuals who are unable to perform the station activity because of physical or mental impairments shall be allowed to perform a modified activity as created by the teacher.
Precautions: Make sure students are able to perform all of the activities in the stations safely and properly before trying to execute the circuit.
Benefits: Students are able to compete with themselves as well as each other while also being able to perform multiple activities at a rapid pace in this circuit of stations format. This helps the students get a quick workout and gets the blood pumping quickly.
Objective: The objective of the stations is for the students to work together to remember and execute the desired activity for each station.Also, to learn how to cooperate and communicate in a structured environment while also participating in various basic exercises. While performing the activity the students will compete against themselves and each other to perform as many of the activity as they can in the allotted time for each station before rotating.
Discussion: It is important to remind the students not to rush and have bad form, but to perform proper form as quick as possible.
